Clocks Change Brings Sleep Woes: How to Tackle Fall Back Fatigue
The recent change in clocks on October 26, 2023, has left many feeling more fatigued than refreshed. While the transition from British Summer Time back to Greenwich Mean Time was intended to grant an extra hour of sleep, numerous individuals are experiencing unexpected side effects, including daytime drowsiness and difficulty falling asleep. Experts attribute these feelings to disruptions in our natural circadian rhythms.
At 2:00 AM on Sunday, clocks were set back one hour, ostensibly allowing for additional rest. However, for many, this adjustment has led to symptoms reminiscent of jet lag. Dr. William Lu, a practicing physician and Medical Director for Dreem Health, explains that despite getting more sleep, the sudden change in schedule can interfere with the body’s internal clock.
Understanding the Impact of the Time Change
The body’s circadian rhythm is a complex system that dictates sleep patterns and energy levels. When the clock changes, it can throw off the balance of sleep hormones like melatonin, which induces sleep, and cortisol, which promotes wakefulness. Dr. Chelsea Perry, founder of Sleep Solutions, notes that it may take about a week for the body to fully adjust to this new schedule.
Feeling fatigued, many individuals are reporting struggles with sleep quality and energy levels. The misconception that an extra hour of sleep will automatically lead to feeling refreshed can be detrimental. In fact, oversleeping can disrupt the body clock and potentially harm both physical and mental health over time.
Common Side Effects and Solutions
As people navigate the aftermath of the clock change, several common side effects have emerged:
1. **Daytime Sleepiness**: This is a prevalent issue for those adjusting to the new schedule. The mismatch between energy levels and the time of day can leave individuals feeling lethargic. Dr. Perry’s insights highlight the similarity to jet lag, where the internal clock struggles to realign.
**Solution**: Exposure to natural light can be particularly beneficial. Sunlight helps regulate the body clock, suppressing melatonin and boosting serotonin levels. It is crucial to avoid daytime napping, which can further confuse the body’s sense of time.
2. **Difficulty Falling Asleep**: Even after a day of fatigue, many may find themselves tossing and turning at bedtime. This paradox can arise from having overslept during the weekend, diminishing the body’s natural sleep pressure.
**Solution**: Establishing a calming nighttime routine can facilitate better sleep. Activities such as taking a warm bath and dimming lights signal to the body that it is time to wind down. Engaging in screen-free activities, like reading, can further relax the mind before sleep.
3. **Frequent Nighttime Awakenings**: It is normal to wake during the night, but prolonged disturbances can severely affect sleep quality. This is particularly noticeable with the recent clock change, leading to increased awakenings.
**Solution**: Consistency is key. Maintaining a regular sleep schedule can help retrain the body clock. Additionally, avoiding caffeine after midday and limiting alcohol consumption can improve nighttime restfulness.
As the week progresses, many will continue to feel the effects of the clock change. Implementing these strategies may help mitigate the fatigue and improve overall sleep quality during this transitional period. By understanding the science behind sleep and our body clocks, individuals can better navigate the challenges that come with the shift in time.
